4.2.19. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Forward quick feet 1 2ea
Backward quick feet 1 2ea
Fwd. In-in-out-out 1 2ea
Muhammad Ali’s 1 2ea
Icky shuffle 1 4
Backward icky shuffle 1 4
Fwd. Zig-zag hops 1 4
Lateral zig-zag hops 1 2ea
Mobility
Side/side head tilt 1 8ea
Infant squat 1 10
1/2 kneeling thoracic rotation 1 10ea
PVC pass-through 1 15
MET CON
A1- Run 3 4L
A2- KB swings 3 21
A3- Pull-ups 3 12
You-Go-I-Go
B1- Tire flip 4 4
B2- Sled push/pull 4 1L/1L
B3- Bike sprint 4 20″
B4- Seated floor press 4 12
B5- TRX squat jump 4 15
B6- TRX Rear delt. Fly 4 12
B7- Full KB raise 4 15
B8- Elevated BB push-ups 4 12 45″
Abs
KB Russian twist 3 15ea
High plank w/ alt. knee tuck 3 10ea
Band Paloff press 3 15ea 60″